WARM UP
3 Rounds alt. 15s on / 15s off
1) Wall facing Handstand hold (work on perfect body pos.)
2) Top of a Ring Row hold
1) Wall facing Handstand hold (work on perfect body pos.)
2) Top of a Ring Row hold
MOBILITY
2 Rounds with a partner
20s Bridge hold
40s Dowel Dip extension stretch
20s Bridge hold
40s Dowel Dip extension stretch
WOD A
Alt. E90SECS x 4 sets of each
Max HSPU & Ring Row
1) Max strict + max kipping HSPU
2) Max UB Ring Rows – parallel to ground
2) Max UB Ring Rows – parallel to ground
*HSPU mods
1) Max kipping
2) Max banded (aim for 8-10 first set)
3) 3-5 x 5s Negatives
4) 8-10 Pike pushups
1) Max kipping
2) Max banded (aim for 8-10 first set)
3) 3-5 x 5s Negatives
4) 8-10 Pike pushups
WOD B
Alt. EMOM x 21 mins
1) 100’ Sled push
2) 10-15 Calorie Row (should take less than 40s first round – pick a number and stick with it)
3) 10-15 Ring Pushups or Pushups on DB’s
